2.2 - Understanding Energy Systems & Energy Balance

Question 1

What does RER of 0.7 indicate?

Answer 1

100% of energy is coming from fat, and no carbohydrate is being burned.

Question 2

What does RER of 1.0 indicate?

Answer 2

100% of energy is coming from carbohydrates, and no fat is being burned.

Question 3

How does exercise duration affect substrate utilization?

Answer 3

The longer the exercise, the more fat is burned as aerobic metabolism predominates.

Question 4

What happens to substrate utilization at higher exercise intensities?

Answer 4

Higher exercise intensities increase carbohydrate utilization and decrease fat oxidation.

Question 5

How do environmental conditions like altitude affect substrate utilization?

Answer 5

At altitude, the ability to oxidize carbohydrates is reduced, and fat oxidation becomes more dominant.

Question 6

How does temperature affect energy utilization during exercise?

Answer 6

Higher temperatures increase carbohydrate burning.

Question 7

How does training status affect fat oxidation?

Answer 7

Fitter individuals can burn more fat at the same intensity compared to less fit individuals.

Question 8

Does being in a fasted state result in more fat loss?

Answer 8

Being in a fasted state increases fat oxidation but does not necessarily lead to fat loss. Fat loss requires a calorie deficit over time.

Question 9

What is the key difference between fat oxidation and fat loss?

Answer 9

Fat oxidation is the process of burning fat for energy, while fat loss is a long-term reduction in body fat through a calorie deficit.

Question 10

Explain the fat cup analogy for energy balance.

Answer 10

The body’s energy needs are like a cup. Excess calories from any macronutrient (carbs or fats) overflow and are stored as body fat.

Question 11

What happens if you consume excess carbohydrates?

Answer 11

Excess carbohydrates can be converted into fat through de novo lipogenesis when glycogen stores are full.

Question 12

What is the role of insulin in fat storage?

Answer 12

Insulin promotes fat storage by inhibiting fat breakdown and encouraging fat storage in adipose tissue.

Question 13

Can fasted cardio increase fat loss?

Answer 13

Fasted cardio can increase fat oxidation, but fat loss only occurs if you’re in an energy deficit over time.

Question 14

Why is it important to distinguish between fat oxidation and fat loss in practice?

Answer 14

While you can improve your ability to burn fat, fat loss requires a caloric deficit, not just increased fat oxidation.

Question 15

Which energy system requires oxygen?

Answer 15

The aerobic system

Question 16

Lactate is a by-product of which type of glycosis?

Answer 16

Anaerobic glycosis.

Question 17

True or false?
A sprinter would be predominantly using the lactic acid system to sprint 60m?

Answer 17

False - Would be…..

Question 18

Which substrate is being used if the RER (Respiratory Exchange Ratio is 0.7?

Answer 18

Fat

Question 19

What is the Thermic Effect of Food (TEF)?

Answer 19

The increase in metabolic rate after the ingestion of a meal.

Question 20

What is Non-Exercise Non-Activity Thermogenesis (NEAT)?

Answer 20

The energy expended for everything we do that is not sleeping, eating, daily activity or exercise.

Question 21

What is Exercise Energy Expenditure (EEE)?

Answer 21

Energy expended during exercise.

Question 22

What is Basal Metabolic Rate (BMR)?

Answer 22

The amount of energy we require to sustain vital functions.

Question 23

True or False?
Energy balance has a greater influence on fat loss than the macronutrient composition of a diet.

Answer 23

True

Question 24

Which of the following equations represents fat gain?

A. energy in = energy out
B. energy in > energy out
C. energy in < energy out
D. None of the above

Answer 24

B. energy in > energy out

Question 25

Specifically relating to TDEE, why might a client struggle to lose weight despite eating in a predicted calorie deficit? (Select all that apply) A. NEAT may have reduced B. The client may underreport food intake C. EEE may be overestimated D. BMR may be higher than predicted E. The client may struggle to adhere to the diet

Answer 25

A. NEAT may have reduced C. EEE may be overestimated

Question 26

Which macronutrient has the highest thermic effect?

Answer 26

Protein

Question 27

Which of the following factors affect substrate utilisation during exercise? (Select all that apply) (4) A. Non-exercise activity thermogenesis B. Intensity of the exercise C. Altitude of the environment D. Aerobic fitness of the exerciser E. Carbohydrate content of the pre-exercise meal F. Total daily energy expenditure

Answer 27

B. Intensity of the exercise ✔️ C. Altitude of the environment ✔️ D. Aerobic fitness of the exerciser ✔️ E. Carbohydrate content of the pre-exercise meal ✔️

Question 28

The energy content of almonds is thought to be overestimated by what percentage?

Answer 28

32%

Question 29

Which three equations are used to estimate Basal Metabolic Rate?

Answer 29

Harris-Benedict Mifflin-St Jeor Cunningham

Question 30

What complexities can arise when trying to determine exercise energy expenditure?

Answer 30

Exercise efficiency improves as fitness improves Energy expenditure of exercise is often overestimated

Question 31

True or false? Non-Exercise Non-Activity Thermogenesis is the energy expended for everything we do that is not sleeping, eating, daily activity or exercise.

Answer 31

True

Question 32

True or false? A Respiratory Exchange Ratio of 0.9 means that only carbohydrate is being utilised as a substrate.

Answer 32

False